Nutrition as an Intervention for Depression and Anxiety?

Isa Kujawski

MPH, ‘18, Nutritional Sciences

In the wake of the integrative health movement, researchers have been working to bridge
a hot topic with a stigmatized one. A growing body of research comprises the emerging
field of "nutritional psychiatry," which explores nutrition interventions to alleviate
symptoms of mental disorders, namely anxiety and depression.

According to the Anxiety and Depression Association of America (ADAA), anxiety disorders
involve psychiatric conditions feeling fear or worry, while depression is a condition
where individuals feel sad, discouraged, hopeless, and indifferent in life to the
extent where these feelings affect daily activities. The ADAA states that anxiety
and depression are the most common psychiatric illnesses affecting adults and children,
with an estimated 40 million Americans affected by anxiety, and about 54 million affected
by depression.

As the field of nutritional psychiatry grows, it's important to recognize the need
for population level preventive approaches toward common mood disorders such as depression
and anxiety.

As an MPH student who is passionate about recognizing nutrition's role in mood disorders
such as depression and anxiety, I traveled to Washington D.C. this past August to
attend an annual conference hosted by the International Society for Nutritional Psychiatry
Research (ISNPR). ISNPR is an organization created to bring together scientists and
practitioners interested in furthering Nutritional Psychiatry research. Dozens of
researchers gave presentations on common nutritional themes that were crosslinked
with depression and anxiety:

Probiotics. Probiotics, or beneficial bacteria have been studied to have a connection to mental
wellbeing.1 In fact, a 2003 study showed that oral microbes can decrease anxiety and improve
mental outlook.2 Popular sources of probiotics are fermented vegetables, beverages, or probiotic supplements.

Omega 3 fatty acids. Although studies are ongoing, omega 3 fatty acids have been shown to have antidepressant
effects for individuals with Major Depression Disorder (MDD).3,4 Foods high in omega 3's include fatty fish such as salmon and sardines, as well as
nuts and seeds such as flaxseeds or walnuts.

Fruits and vegetables. Studies have sought to explore the association between fruit and vegetable consumption
and mental health disorders. A 2013 population level study that surveyed five waves
of canadians found that increased levels of fruits and vegetable consumption to be
associated with lower odds of depression, and mood and anxiety disorders.5

As the field of nutritional psychiatry grows, it's important to recognize the need
for population-level preventive approaches toward common mood disorders such as depression
and anxiety. This may involve categorizing common mood disorders as non-communicable
diseases that may be prevented by modifiable lifestyle decisions such as proper nutrition,
which begins with encouraging our youth to eat balanced, nutrient-rich, whole foods
diet.6

McMartin SE, Jacka FN, Colman I. The association between fruit and vegetable consumption
and mental health disorders: evidence from five waves of a national survey of Canadians.
Prev Med. 2013;56(3–4):225–30.

Isa Kujawski has a Master's in Public Health in Nutritional Sciences from the University
of Michigan School of Public Health. Her academic interests include the gut-brain
axis, nutrition as an intervention approach for common mood disorders, and behavior
change modalities.